5 Ukujongana namacebo
Ingxaki ovakalelwa ngayo xa ubanjwe ufana noko abantu abaneengxaki zengcinezelo yokuhamba kwengxaki (post-traumatic disorder disorder) (PTSD) baziva xa besesikhulu esikhulu. Kwintlanga yanamhlanje, izihlwele zinzima ukuphepha-ngakumbi xa uhlala kwisixeko, okanye ngamaxesha athile omnyaka, njengeeholide. Izihlwele ezinkulu zinokukhathazeka ngokukodwa xa unayo i-PTSD, njengoko zinokubangela iimpawu ezingenakuxhatshazwa kwePTSD .
I-PTSD kunye neentlanga
Ukuba unayo i-PTSD, unokuba uzive ungaphephile okanye ungenayo indlela elula yokuphepha imeko xa uhlala kwisihlwele esikhulu. Unokukhathazeka ukuba unokubanjwa nantoni na. Ngenxa yoko, xa kukho isihlwele esikhulu, unokuziva uhlale unqamle, uloyiko, okanye uxhalabile. Le mivakalelo engalunganga inokukuthintela ukuba ushiye ikhaya lakho kwindawo yokuqala, ukwandisa ukuhlala kwakho kunye nokunciphisa umgangatho wobomi .
Ngenxa yoko, kubaluleke kakhulu ukufunda iindlela zokuhlangabezana nezihlwele ezinkulu xa unayo i-PTSD. Nazi ezinye izicwangciso zokubambisana ezisisiseko ezingakunceda ufumane imeko exinzelelekileyo ebandakanya isihlwele esikhulu.
1. Hlanganisa i-Deep Breathing
Ukuphefumula kakhulu yindlela elula kakhulu yokujongana noxinzelelo kunye nokuxhalabisa. Ukufunda indlela yokwenza umoya ophefumlelweyo, okubizwa ngokuba nokuphefumula, kunokunceda ukunciphisa ukuxhalaba nokukhathazeka. Oku kunokuba isicwangciso esiluncedo ngokubhekiselele xa usesimweni ongenakukwazi ukuphuma kuso, njengokuthi unamathele kwisihlwele esikhulu.
2. Funda Ukuqonda
Xa kwisihlwele esikhulu, umntu onomdla we-PTSD unokuziva ehlala esemngciphekweni. Ezi mvakalelo zinokubangela iingcamango ezingathandekiyo kunye neengxaki ezigxile kuzo zonke izinto ezimbi ezinokuthi zenzeke. Ukuthenga ezi ngcamango kuya kwandisa ukhathazeka kunye nokwesaba.
Ukufunda indlela yokuthabatha isinyathelo kwiingcamango zakho kunokunciphisa amandla abo ukuchaphazela iimvakalelo zakho nokuziphatha. Ukusebenzisa ukuqonda kwengqondo yakho ngcamango yindlela elula kunye nelula yokuzidibanisa kwezi ngcamango ezinzima, ukuvumela ukuba uhlale unxibelelana nomzuzu wamanje.
Ungasebenzisa ingqondo ukuze uqaphele ngakumbi indawo yangaphandle. Xa abantu beemeko ezisongelayo, ingqalelo yabo igxininiswe kwizinto eziyoyikisayo kwindawo yazo. Emva kokuba ingqalelo yakho ivalelwe kulezi zinto, kunzima kakhulu ukuzikhupha. Ingqiqo yendalo ingakunceda ukuba ingqalelo yakho ibe yinto eguquguqukayo, kwaye ngenxa yoko, unokukwazi ukubeka ingqalelo kwizinto ezincothileyo, ezinjengeendawo ezivulekileyo, ubuso obunobungane, okanye imifanekiso ekhuthazayo.
3. Sebenzisa iNkxaso yeNtlalo
Ukuba uyazi ukuba izihlwele ezininzi zinokubangela ukwesaba nokuxhalabisa, qiniseka ukuba uzisa kunye nenkxaso ethile yentlalo , yindlela efanelekileyo yokujongana noxinzelelo lwazo zonke iintlobo.
Ngaphambi kokuba uphume, thetha kunye nabahlobo bakho malunga naluphi uhlobo lweemeko ezinokukwazi ukuqala iimpawu ze-PTSD. Ukongeza, bazise ukuba zeziphi iimpawu ezifuneka zikhangele kuwe.
Ngale ndlela banokukunceda ukuba ubambe ukuxhalaba kwaye uloyike kusasa, uvumele ukuba bathathe amanyathelo okukunceda ukujamelana nokuxhalaba kunye noloyiko ngokukhawuleza xa kuvela.
4. Gcina kwiShedyuli
Hlela ishedyuli. Ukuba uyazi ukuba uya kwindawo egcwele indawo, zibophezele ukuhlala kuphela kuloo ndawo ixesha elithile. Ukude ufanele ujamelane noxinzelelo, kuya kuba nzima, okwandisa amathuba okuba iimpawu zakho ze-PTSD zingabangela.
5. Funda Indlela Yokujamelana Neengxaki
Kungenzeka ukuba ekubeni kwisihlwele esikhulu kunokungalindelekanga ukuba kubangele iimpawu zakho ze-PTSD. Akunabo bonke abakhuphayo abanokuthintelwa, kwaye abo bavame ukusichaphazela kakhulu baninzi abasithintelayo.
Ngoko ke, kubaluleke kakhulu ukufunda indlela yokuchonga kunye nokujamelana neentlobo ezibangelwayo , njengendlela yokusebenzisa umbane . Ukugxotha kufana nokucingela ukuba usebenzisa iintlobo zintlanu ukuxhuma kwixesha elikhoyo. Ngale ndlela, unokulungiswa kangcono xa ungalindelekanga.
Sebenza kuPhephe ukuziphatha
Ukujongana nezihlwele ezinkulu inxalenye yobomi. Akunakukhutshwa. Kodwa kubalulekile ukuqinisekisa ukuba ukwesaba kwezihlwele ezinkulu akufakanga ukuziphatha okukhuselekileyo , njengokungashiyi ikhaya lakho. Ukuqhawula ukuziphatha ukuphepha kukuyinto elula ukuyenza, kwaye ngokwenene, kunokuba namava okhathazayo. Kodwa njengoko uchitha ukuphepha kwakho, uxhalaba lwakho luya kunciphisa.
Ukuba unokwesaba izihlwele ezininzi, zama ezinye zezicwangciso zokubambisa ngentla apha, kodwa qalisa ngokukhawuleza. Qalisa ngokwenza ezinye zezakhono, ezifana nokuphefumula okanye ukukhumbula, kwindawo oziva ukhululekile ngayo. Ukusebenzisa oku ngakumbi xa usebenzisa ezo zakhono, kuya kuba lula ukubenzisebenzisa xa bexinzeleleke kwiimeko. Usenokufuna ukuqala ukucinga ukuba kuya kuba njani kwisihlwele esikhulu.
Emva koko, zityhila kwiimeko apho kukho izihlwele ezinkulu. Njengoko ufumana impumelelo ekusebenzelaneni nezihlwele ezinkulu, uya kuba nethemba ngakumbi ekukwazi ukulawula ukwesaba nokuxhalaba. Ezi ziindlela onokujamelana nazo iimpawu ze-PTSD, ukunciphisa amandla abafanele ukulawula ubomi bakho bemihla ngemihla.